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Onion vs Bamboo shoot - In-Depth Nutrition Comparison

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How are Onion and Bamboo shoot different?

  • Bamboo shoot is higher than Onion in Copper, Potassium, Vitamin B6, Vitamin B1, Zinc, Vitamin E , and Manganese.
  • Bamboo shoot covers your daily need of Copper 17% more than Onion.
  • Onion contains 3 times more Magnesium than Bamboo shoot. Onion contains 10mg of Magnesium, while Bamboo shoot contains 3mg.

Onions, raw and Bamboo shoots, raw types were used in this article.

Infographic

Onion vs Bamboo shoot infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +76.9%
Contains more Magnesium +233.3%
Contains more Iron +138.1%
Contains more Potassium +265.1%
Contains more Copper +387.2%
Contains more Zinc +547.1%
Contains more Phosphorus +103.4%
Equal in Sodium - 4
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 4% 48% 3% 64% 30% 26% 1%
Contains more Calcium +76.9%
Contains more Magnesium +233.3%
Contains more Iron +138.1%
Contains more Potassium +265.1%
Contains more Copper +387.2%
Contains more Zinc +547.1%
Contains more Phosphorus +103.4%
Equal in Sodium - 4

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
3
:
Contains more Vitamin C +85%
Contains more Vitamin K +∞%
Contains more Folate +171.4%
Contains more Vitamin A +900%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +226.1%
Contains more Vitamin B2 +159.3%
Contains more Vitamin B3 +417.2%
Contains more Vitamin B5 +30.9%
Contains more Vitamin B6 +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 20% 0% 38% 17% 12% 10% 56% 0% 0% 6%
Contains more Vitamin C +85%
Contains more Vitamin K +∞%
Contains more Folate +171.4%
Contains more Vitamin A +900%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +226.1%
Contains more Vitamin B2 +159.3%
Contains more Vitamin B3 +417.2%
Contains more Vitamin B5 +30.9%
Contains more Vitamin B6 +100%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Onion
14
Bamboo shoot
Mineral Summary Score
8
Onion
24
Bamboo shoot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Onion
16%
Bamboo shoot
Carbohydrates
9%
Onion
5%
Bamboo shoot
Fats
0%
Onion
1%
Bamboo shoot

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Onion Bamboo shoot
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Bamboo shoot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Bamboo shoot
Bamboo shoot is lower in Sugar (difference - 1.24g)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.2)
Which food is richer in minerals?
Bamboo shoot
Bamboo shoot is relatively richer in minerals
Which food is richer in vitamins?
Bamboo shoot
Bamboo shoot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)

All nutrients comparison - raw data values

Nutrient Onion Bamboo shoot Opinion
Calories 40 27 Onion
Protein 1.1 2.6 Bamboo shoot
Fats 0.1 0.3 Bamboo shoot
Vitamin C 7.4 4 Onion
Carbs 9.34 5.2 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 0.5 Bamboo shoot
Calcium 23 13 Onion
Potassium 146 533 Bamboo shoot
Magnesium 10 3 Onion
Sugar 4.24 3 Bamboo shoot
Fiber 1.7 2.2 Bamboo shoot
Copper 0.039 0.19 Bamboo shoot
Zinc 0.17 1.1 Bamboo shoot
Starch 0 Onion
Phosphorus 29 59 Bamboo shoot
Sodium 4 4
Vitamin A 2 20 Bamboo shoot
Vitamin E 0.02 1 Bamboo shoot
Vitamin D 0 0
Vitamin B1 0.046 0.15 Bamboo shoot
Vitamin B2 0.027 0.07 Bamboo shoot
Vitamin B3 0.116 0.6 Bamboo shoot
Vitamin B5 0.123 0.161 Bamboo shoot
Vitamin B6 0.12 0.24 Bamboo shoot
Vitamin B12 0 0
Vitamin K 0.4 0 Onion
Folate 19 7 Onion
Trans Fat 0 0
Saturated Fat 0.042 0.069 Onion
Monounsaturated Fat 0.013 0.007 Onion
Polyunsaturated fat 0.017 0.134 Bamboo shoot
Tryptophan 0.014 0.027 Bamboo shoot
Threonine 0.021 0.086 Bamboo shoot
Isoleucine 0.014 0.088 Bamboo shoot
Leucine 0.025 0.14 Bamboo shoot
Lysine 0.039 0.134 Bamboo shoot
Methionine 0.002 0.03 Bamboo shoot
Phenylalanine 0.025 0.09 Bamboo shoot
Valine 0.021 0.106 Bamboo shoot
Histidine 0.014 0.042 Bamboo shoot
Fructose 1.29 Onion

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Bamboo shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.